Let’s increase the high in fibre foods for constipation in your everyday food menu. The choice of your foods can make you light and maintain a healthy life.
Constipation is known as the reduction in bowel movements, also pain, and discomfort even blood because of constipation. Constipation has different phases such as rare, short term or chronic constipation. However, one having chronic constipation for a long time is at risk to develop colon cancer.
However, constipation causes various issues for example lifestyle factors, poor diet, dehydration, medications, neurological, gastrointestinal, metabolic diseases, or mental diseases. But, high fibre foods are also there to rescue one and lessen the risk of costiveness.
Therefore having some existing high fiber foods can improve the frequency of bowel defecation and get rid of constipation rapidly. Fortunately, high fiber foods act as natural laxatives that stimulate the bowel tract. In brief, here are certain high fibre foods to rescue the sufferers from constipation and enhance a healthy bowel tract.
# Here are the high in fibre foods for constipation in 2025
01. Chia Seeds
Calories: 486
Carbs: 42 g
Protein: 17 g
Fat: 31 g
Vitamins: Vitamin A (1%), Vitamin C (2%),
Minerals: Sodium (16 mg), Potassium (407 mg), Calcium (63%), Iron (42%), Magnesium (83%)
Other Nutrients:
Fiber: 34 g
Chia Seeds are the best high in fibre foods for constipation in the world. The versatile chia seeds are one of the most fiber-dense foods found on this planet. Only one ounce of chia seeds offers around ten grams of fiber that fulfills about 40% of daily intakes.
Chia seed has a combination of 85% insoluble fiber and 15% soluble fiber. The soluble fiber retains ten times water and adds bulk to stools flow, weight, and consistency. Chia seeds and water make a gel form that works great in softening the stool.
02. Prunes
Calories: 240
Carbs: 63.88 g
Protein: 2.18 g
Fat: 0.38 g
Vitamins: Vitamin C (0.6 mg), Vitamin E (0.43 mg)
Minerals: Calcium (43 mg), Iron (0.93 mg), Magnesium (41 mg), Phosphorus (69 mg), Potassium (732 mg), Sodium (2 mg), Zinc (0.44 mg)
Other Nutrients: Water (31 g), Sugar (38.13 g)
Fiber: 7.1 g
Prunes are also one of the best high in fiber foods for constipation. They are the powerhouse of a lot of soluble fiber which facilitates bowel movements. It is one of the most renowned natural laxatives in existence.
Sorbitol and phenolic compounds have gastrointestinal advantages that act as osmotic agents and retain water to bulk. A research survey concluded that people who eat prunes regularly promote the frequency of bowel movements. One ounce serving of prunes contains two grams of fiber.
03. Kiwis
Calories: 255
Carbs: 14.66 g
Protein: 1.14 g
Fat: 0.52 g
Vitamins: Vitamin C (92.7 mg), Vitamin E (1.46 mg), Choline (7.8 mg)
Minerals: Calcium (34 mg), Iron (0.31 mg), Magnesium (17 mg), Phosphorus (34 mg), Potassium (312 mg), Sodium (3 mg), Zinc (0.14 mg)
Other Nutrients: Water (83 g), Sugar (8.99 g)
Fiber: 3 g
The green kiwifruit has both soluble and insoluble fiber, working simultaneously to ensure regularity. A kiwi offers an average of three grams of dietary fiber that speeds up the intestinal frequency.
Actinidine enzymes in kiwifruits bring balance in the upper gastrointestinal function alongside phytochemicals that promote digestive tubes. Also, fiber draws water by adding bulk up to the stool. Green kiwifruits reduce belly bloating effects.
04. Oatmeal
Calories: 68
Carbs: 12 g
Protein: 2.4 g
Fat: 1.4 g
Vitamins: Vitamin A (8%), Vitamin B-6 (15%)
Minerals: Sodium (49 mg), Potassium (61 mg), Calcium (8%), Magnesium (6%), Iron (33%)
Other Nutrients: Sugar (0.5 g)
Fiber: 1.7 g
They are one of the best sources of soluble fibre. They also contain insoluble fibre that helps in preventing constipation. These fibres also contribute to regulating bowel function. Oats have tremendous medicinal value. Beta-glucans in oats help to lower blood pressure and settle sugar level in the blood.
05. Flaxseeds
Calories: 534
Carbs: 28.88 g
Protein: 18.29 g
Fat: 42.16 g
Vitamins: Vitamin C (0.6 mg), Vitamin B-6 (0.473 mg)
Minerals: Calcium (255 mg), Iron (5.73 mg), Magnesium (392 mg), Phosphorus (642 mg), Potassium (813 mg), Zinc (4.34 mg)
Other Nutrients: Sugar (1.55 g)
Fiber: 27.3 g
Flaxseed is the top-level high in fibre foods for constipation. It has been used for centuries as a traditional remedy for preventing constipation effectively. Flaxseeds have an incredible combination of both soluble and insoluble fiber is an ideal aid for digestive function.
Fiber helps in margining the intestine like a sponge and retains water. Then soluble fiber promotes bacterial growth in the gut and regulates the bowel tract. People also take flaxseeds as a supplement because it increases bowel frequency along with it increases stool weight and stool consistency.
Moreover, only ten grams of whole flax seeds offer 2.8 grams of fiber in total and it fulfills 11% of one’s daily requirements. One can use flaxseeds as a supplement or with yogurt or cereal or bread, muffins, etc. However, pregnant and lactating women should avoid taking flax seeds as they may stimulate menstruation.
06. Whole grain bread
Calories: 247
Carbs: 41 g
Protein: 13 g
Fat: 3.4 g
Vitamins: Vitamin B-6 (10%)
Minerals: Sodium (400 mg), Potassium (248 mg), Calcium (10%), Iron (13%), Magnesium (20%)
Other Nutrients: Sugar (6 g)
Fiber: 7 g
Whole grain is the fibre rich food for constipation. Whole grain bread offers lots of fibre, protein, vitamin B, antioxidants, and minerals such as iron, zinc, copper and magnesium. It is ten times better than any other wheat bread in turn.
It has laxatives that help in relieving irritable bowel issues. Fibres in them play the role of prebiotics thus feeds helpful bacteria in the gut and improves the digestion system. Whole wheat grain bread contains about seven grams of dietary fiber in hundred grams which is 28% of daily needed fiber.
07. Spinach
Calories: 23
Carbs: 3.6 g
Protein: 2.9 g
Fat: 0.4 g
Vitamins: Vitamin C (28 mg), Vitamin E (2 mg), Vitamin B-6 (0.195 mg)
Minerals: Calcium (99 mg), Iron (2.71 mg), Magnesium (79 mg), Phosphorus (49 mg), Potassium (558 mg), Sodium (79 mg), Zinc (0.53 mg)
Other Nutrients: Sugar (0.4 g)
Fiber: 2.2 g
Spinach is a fibrous food for constipation. It is full of several medicinal values. It is rich in fiber, minerals, and magnesium. Spinach acts as an ancient therapy to clear the intestine channel thus regulating bowel flow.
It immediately cures hard and dry stool as it can retain water to the intestines. Spinach soup works wonder for that. One can experience the best result if taken three to four times a week till the bowel frequency.
08. Beans
Calories: 347
Carbs: 63 g
Protein: 21 g
Fat: 1.2 g
Vitamins: Vitamin C (10%), Vitamin B-6 (25%)
Minerals: Sodium (12 mg), Potassium (1393 mg), Calcium (11%), Iron (28%), Magnesium (44%)
Other Nutrients: Sugar (2.1 g)
Fiber: 16 g
Beans are loaded with plant-based proteins, minerals, and B-vitamins. They are one of the cheapest and greatest fiber-packed foods loaded with both soluble and insoluble fibre.
Fibers add water to the bowel system thus ease constipation. Moreover, a hundred grams of beans has a whopping eighteen grams of fiber, which is almost 80% of the recommended daily needs.
09. Pear
Calories: 57
Carbs: 15.23 g
Protein: 0.36 g
Fat: 0.14 g
Vitamins: Vitamin C (4.3 mg), Vitamin E (0.12 mg), Choline (5.1 mg)
Minerals: Calcium (9 mg), Iron (0.18 mg), Magnesium (7 mg), Phosphorus (12 mg), Potassium (116 mg), Sodium (1 mg), Zinc (0.1 mg)
Other Nutrients: Water (84 g), Sugar (9.75 g)
Fiber: 3.1 g
Pears are again fibre-loaded sorbitol fruit, with about 5.5 grams of fibre 100 grams which is 22% of the recommended every day fibre intake. Alongside, fructose and sorbitol in pears absorb in the colon, pull in water by osmosis, and ease bowel movement. So pears are bliss in raw, cooked, baked every form to the sufferers.
10. Figs
Calories: 74
Carbs: 19.2 g
Protein: 0.8 g
Fat: 0.3 g
Vitamins: Vitamin C (2 mg), Vitamin E (0.11 mg)
Minerals: Calcium (35 mg), Iron (0.4 mg), Magnesium (17 mg), Phosphorus (14 mg), Potassium (232 mg), Sodium (1 mg), Zink (0.15 mg)
Other Nutrients: Water (79 g), Sugar (16.3 g)
Fiber: 3 g
Figs are a great relief for constipation. A 100 grams raw fig contains about 2.8 grams of fibre which is almost 30% of one’s daily requirements. Taking high fibre content promotes healthy bowel habits and reduces intestinal transit time. Furthermore, the ficain enzyme in figs alleviates stomach discomfort and faster colonic transit time.
11. Citrus Fruits
Calories: 29
Carbs: 9 g
Protein: 1.1 g
Fat: 0.3 g
Vitamins: Vitamin C (88%), Vitamin B-6 (5%)
Minerals: Sodium (2 mg), Potassium (138 mg), Calcium (2%), Iron (3%), Magnesium (2%)
Other Nutrients: Sugar (2.5 g)
Fiber: 2.8 g
Citrus fruits are full of fibre and low-calorie nutrient powerhouse. It contains comparatively less sugar than other fruits. Citrus fruits like oranges, grapefruits, and mandarins are a good source of soluble fibre called pectin which accelerates colonic transit time and also reduces constipation.
Again, a flavonol named naringenin increases fluid secretion into the colon, causing laxative effects.
For instance, an orange contains 3.1 grams of fiber, which is 13% of the recommended daily needs of fiber. Meanwhile, a grapefruit has 2.6 grams of fiber, meeting 10% of the daily intake.
12. Kefir
Calories: 55
Carbs: 4.24 g
Protein: 3.3 g
Fat: 2.9 g
Vitamins: Vitamin C (0.1mg), Vitamin A (25mcg)
Minerals: Calcium (107 mg), Iron (0.03 mg), Potassium (135 mg)
Other Nutrients: Sugar (4.88 g)
Fiber:
Kefir is one of the top levels high in fibre food for constipation. Kefir is a Turkish word that denotes ‘pleasant tastes’. Kefir is one kind of fermented milk beverage. This beverage is a cultured dairy by-product like yogurt is creamier, smoother, and delightful drink.
The probiotic beverage item plays a vital role in easing constipation and belly bloating. It originated from the Caucasus Mountains in West Asia. The probiotic beverage is filled with various species of microorganisms which is extremely beneficial for health.
A research survey indicates that participants who take seventeen ounces of kefir a day regularly after their morning and evening meals used fewer laxatives and experienced frequency in bowel movements. Kefir can be eaten in plain form or kefir can be added to smoothies or salads or can be mixed in with cereals and topped with fruits, seeds, nuts, and others.
13. Sweet Potato
Calories: 86
Carbs: 20 g
Protein: 1.6 g
Fat: 0.1 g
Vitamins: Vitamin A (283%), Vitamin C (4%), Vitamin B-6 (10%), Vitamin E (0.26 mg)
Minerals: Sodium (55 mg), Potassium (337 mg), Calcium (30 mg), Iron (0.61 mg), Magnesium (25 mg),
Other Nutrients: Sugar (4.2 g)
Fiber: 3 g
Sweet potatoes have pectin as soluble fibre and largely insoluble fiber in the form of cellulose. These soluble and insoluble fibres aid intestine defecation and help alleviate constipation. Sweet potato can be called the healthy version of potato.
The fibre loaded and low-calorie mineral rich sweet potatoes are slow-digesting carb alongside chock full of potassium. Its fibre full properties also beat belly bloating. Boiled sweet potatoes have more absorbable nutrients and beta-carotene than baked or fried.
Again a hundred grams of sweet potato provide 3.8 grams of fiber. And this amount of fibre in sweet potato fulfills around 15% of the recommended daily intake. However, the skins of sweet potato contain most of the fibre and it is an incredible natural laxative.
14. Apple
Calories: 218
Carbs: 13.81 g
Protein: 0.26 g
Fat: 0.17 g
Vitamins: Vitamin C (4.6 mg), Vitamin E (0.18 mg), Vitamin K (2.2 μg)
Minerals: Cakcium (6 mg), Iron (0.12 mg), magnesium (5 mg), Phosphorus (11 mg), Potassium (107 mg), Sodium (1 mg), Znk (0.04 mg)
Other Nutrients: Water (85.56 g), Sugar (10.39 g)
Fiber: 2.4 g
An apple per day keeps the doctor away as they are loaded with water and fibre. Apples are a great source of fiber which acts as a key element to treat alimentary stoppage. In brief, a hundred grams of an apple contains 4.4 grams of dietary fibre, which is 17% of the recommended daily need.
Moreover, pectin enzymes in apples help fermentation rapidly in the gut system. The healthy bacteria in the gut accelerates the movement of the bowel tract through the intestines.
15. Broccoli
Calories: 141
Carbs: 6.64 g
Protein: 2.82 g
Fat: (0.37 g)
Vitamins: Vitamin C (89.2 mg), Vitamin E (0.78 mg), Vitamin K (101.6 μg)
Minerals: Calcium (47 mg), Iron (0.73 mg), Magnesium (21 mg), Phosphorus (66 mg), Potassium (316 mg), Sodium (33 mg), Zink (0.41 mg)
Other Nutrients: Water (89.3g), Sugar (1.7 g),
Fiber: 2.6 g
Broccoli is a fiber-rich food for constipation. It is known as a nutritional powerhouse of vitamins, minerals, and fibres. It is packed with vitamin C that absorbs water to the intestine and helps in softening the stool. Sulforaphane in broccoli protects the gut and produces beneficial bacteria in the gut.
Just one cup of cooked broccoli offers about five grams of fiber. Regular intake of broccoli helps treat irritable bowel tract. However, a hundred grams of broccoli contains 2.6 grams of dietary fiber which is 10% of daily requirements.
16. Berries
Calories: 240
Carbs: 14.49 g
Protein: 0.74 g
Fat: 0.33 g
Vitamins: VitaminA (54 IU), Vitamin C (9.7 mg), Vitamin E (0.57), Vitamin K (19.3 μg)
Minerals: Calcium (6 mg), Magnesium (6 mg), Phosphorus (12 mg), Potassium (77 mg), Iron (0.28 mg)
Other Nutrients: Sugars (9.96 g), Fiber (2.4 g), Water (84 g)
There are various types of berries like raspberries, blueberries, strawberries, blackberries. They all are packed with fibres. Rich fibres in berries help to grow beneficial bacteria in the gut system for ease digestion.
Berries hydrate the body which undoubtedly is a major cause for constipation. Moreover, fibres packed berries add bulk to stool and minimizes the chance of constipation. Strawberries contain 3 grams of fiber per cup, raspberries have 8 grams fibre per cup and blueberries have 2.4 grams fibre which is 9% of daily needs.
17. Avocados
Calories: 160
Carbs: 9 g
Protein: 2 g
Fat: 15 g
Vitamins: Vitamin C (16%), Vitamin A (2%), Vitamin B-6 (15%)
Minerals: Potassium (485 mg), Sodium (7 mg), Magnesium (7%), Iron (3%), Calcium (1%)
Other Nutrients: Sugar (0.7 g)
fiber: 7 g
Avocados are one of the best high in fibre foods for constipation. They are excellent sources of fibre and magnesium. The contents pull water back into the intestines as well as tranquilize bowel flow.
The stone fruit is widely known as the greatest agent for developing digestive and metabolic function. The warm climate fruit contains about twenty types of vitamins in total. A USDA research reveals each avocado holds approximately seven grams of fibre. High natural fibre in avocados helps in maintaining a healthy digestive tube.
18. Dried Fruits
Calories: 359
Carbs: 83 g
Protein: 1 g
Fat: 2.7 g
Vitamins: Vitamin (1%), Vitamin C (93%), Vitamin B-6 (15%)
Minerals: Calcium (1%), Iron (4%), Magnesium (3%)
Other Nutrients: Sugar (58 g)
Fiber: 0 g
Dried fruits include figs, prunes, nuts, dates, apricots, raisins, and applesauce, and so on. All these items make a great source of dietary fiber. Dietary fiber, in particular, is great to get relief from constipation.
Then they also contain a sorbitol compound which is a natural laxative. High fiber helps provide weight and consistency to the stool. In short, a hundred grams of dried fruit 93% vitamin C which is a great agent to bring balance to gut function by retaining water to the intestine.
19. Nuts
Calories: 607
Carbs: 21 g
Protein: 20 g
Fat: 54 g
Vitamins: Vitamin B-6 (20 g)
Minerals: Sodium (273 mg), Potassium (632 mg), Iron (14%), Calcium (11%), Magnesium (57%)
Other Nutrients: Sugar (4.2 g)
fiber: (7 g)
Nuts include almonds, walnuts, pecans, and other nuts. They are quite filling and very high in fibre. Instead of being a healthy item, they are equally tasty and crunchy for people who have a sweet tooth.
An ounce of nuts contains almost four grams of fibre and one ounce of seeds has a whopping five grams of fibre. One healthy diet full of dietary fiber regulates the alimentary canal.
20. Acorn Squash
Calories: 40
Carbs: 10 g
Protein: 0.8 g
Fat: 0.1 g
Vitamins: Vitamin A (7%), Vitamin C (18%), Vitamin B-6 (10%)
Minerals: Sodium (3 mg), Potassium (347 mg), Calcium (3%), Iron (3%), Magnesium (8%)
Other Nutrients:
Fiber: 1.5 g
Acorn squash is an appealing winter squash carb fruit because of its vibrant colour like from dark green to white. It tastes sweet, nutty in flavour and has yellow-orange flesh in it. It is highly nutritious with various vitamins, fibres and minerals.
It offers high vitamin C that makes a water-soluble nutrient to improve the immune cell system and protects against harmful microbes. Again vitamin B is involved in metabolic production. Next, the fiber in it promotes a healthy digestive system. They are a popular choice for North America. One cup of cooked acorn squash contains nine grams of fibres.
21. Lentils
Calories: 116
Carbs: 20 g
Protein: 9 g
Fat: 0.4 g
Vitamins: Vitamin C (2%), Vitqamin B-6 (10%)
Minerals: Sodium (2 mg), Potassium (369 mg), Calcium (1%), Iron (18%), Magnesium (9%)
Other Nutrients: Sugar (1.8 g)
Fiber: 8 g
Lentils are an incredible source of dietary fiber of both soluble and insoluble types. The fibre and resistant starch supports the growth of healthy bacteria in the gut system especially the boiled one.
Thus the gut bacterium regulates bowel movements and eases constipation. 0ne full cup of lentils contains sixteen grams of fiber in them. The insoluble fiber of lentils assures frequent bowel function and fights constipation. On the other hand, soluble fiber adds water to the bulk and regulates bowel motion.
22. Green Peas
Calories: 81
Carbs: 14 g
Protein: 5 g
Fat: 0.4 g
Vitamins: Vitamin A (15%), Vitamin C (66%), Vitamin b-6 (10%)
Minerals: Sodium (5 mg), Potassium (244 mg), Calcium (2%), Iron (8%), Magnesium (8%)
Other Nutrients: Sugar (6 g)
Fiber: 5 g
Green peas include various peas like garden peas, snow peas, snap peas, and others. Boiled peas are naturally laxative. They also have potential medicinal characteristics. The edible green seeds are a high source of fiber.
One cup of peas has 19 grams of fiber that fulfills 80% of daily needs. High fiber content acts great for improving the bowel tract by adding water to bowel function. Peas can be easily stored in the refrigerator for a longer period and have them conveniently. Above all, they are inexpensive as well as easily available.
23. Oranges
Calories: 197
Carbs: 11.75 g
Protein: 0.94 g
Fat: 0.12g
Vitamins: Vitamin A (11μg), Vitamin C (53.2), Vitamin E (0.18), Choline (8.4 mg)
Minerals: Calcium (40 mg), Magnesium (10 mg), Phosphorus (14 mg), Potassium (181)
Other Nutrients: Water (86.75), Sugars (9.35),
Fibe: 2.4 g
Oranges are a wonderful source of fiber and vitamin C. High fiber and pectin in oranges add bulk to stool. They are packed with flavanol that provides immediate relief from constipation.
On the other hand, vitamin C helps in absorbing water and softening stool so that it can pass very easily. They also work best to cure digestive problems. A medium orange has nearly 13 grams of fibre in total which backs up 25% of daily fibre intake for adults.
24. Banana
Calories: 371
Carbs: 22.84 g
Protein: 1.09 g
Fat: 0.33 g
Vitamins: Vitamin C (8.7 mg), Choline (9.8mg)
Minerals: Potassium (358 mg), Phosphotus (22 mg), Magnesium (27 mg), Sodium (1 mg), Iron (1 mg)
Other Nutrients: Sugaras (22.84 g), water (74.91 g)
fiber: 2.6 g
The worldwide famous bananas are a relatively high source of soluble fibre, crucial vitamins, potassium, and minerals. A single banana contains around 3.2 grams of fibre. The fibre in a banana absorbs water to add bulk to the stool.
Next, the resistant starch of green bananas produces short-chain fats which improve digestion and metabolism function. However, one thing should be kept in mind that ripe bananas provide relief from constipation while unripe bananas cause constipation if taken much in quantity.
25. Bulgur
Calories: 342
Carbs: 76 g
Protein: 12 g
Fat: 1.3 g
Vitamins: Vitamin B-6 (15%)
Minerals: Sodium (17 mg), Potassium (410 mg), Calcium (3%), Iron (13%), Magnesium (41%)
Other Nutrients: Sugar (0.4 g)
Fiber: 18 g
Bulgur is wheat that is made from pre-cooked wheat berries. It has a wonderful nutty flavor and light texture. Bulgur wheat contains richer fiber than most other grains.
Also, the insoluble fiber in bulgur wheat prevents constipation by regulating bowel movements and by promoting a healthy bowel tract. A cup of cooked bulgur wheat has around eight grams of fiber. It can be a great side dish or be great for salad.